WOD
CrossFit WOD, January 6, 2024
Partner WOD
Cash-in 100 Cal Bike
5 Rounds For Time:
30 T2B
20 Over the Bar Burpees
10 Front Squats 135/95
CrossFit WOD, January 5, 2024
Lifting after the WOD
5 Rounds
10 ALT. DB Snatches 50/35
10 WallBalls (20/14lbs)
200m Row
CrossFit WOD, January 4, 2024
Partner WOD
10 Rounds For Time:
2 Rope Climbs
20 Push-ups
30 Air Squats
CrossFit WOD, January 3, 2024
Every 2 minutes 3 Strict Press for 5 sets
5 Rounds For Time
15/12 Cal Row
10 Box Jumps 24/20”
5 Deadlifts 185/125
CrossFit WOD, January 2, 2024
We are doing the WOD first today then the lift
6 Rounds For Time:
100m Run
10 KBS 24/16kg
100m Run
10 Burpees
100m Run
10 C2B
RX – pull-ups
Every 2 minutes 3 back squats for 5 sets
CrossFit WOD, December 31, 2023
TEAM OF HOWEVER MANY WE NEED
For Time:
2024 Calorie Exho Bike
2024 Calorie Row
2024 Calorie Ski Erg
2024 Calorie Bike Erg
CrossFit WOD, December 30, 2023
Partner WOD
2 Rounds For Time:
60 Alt. DB Snatches
60 Single DB Lunges
3,000m Row
DB (50/35)
CrossFit WOD, December 29, 2023
9 Sets For Time:
2 Unbroken Power Cleans @ 75%
2 Box Jumps (30″/24″)
All Clean sets are unbroken
Only start your clean set if you are sure you can do it unbroken.
Rest longer if needed after the Box Jump
Use the same weight across
No rebounding
9 thrusters 95# / 65#
35 double-unders
*40 minute time cap
CrossFit WOD, December 28, 2023
On the Minute x 15:
5 x 3 Strict Press @ 80%
5 x 2 Strict Press @ 85%
5 x 1 Strict Press @ 90%
For Time:
20 Deadlifts 225 / 155 lb
30/24 Calorie Echo Bike
400M Run
30/24 Calorie Echo Bike
20 Deadlifts 225 / 155 lb
400M Run
Every 2 minutes 3 Power Cleans for 5 sets
It doesn’t have to be TnG